Babban Gwiwar Matakai

• Sakonnin ƙafa: Kokarin.
• Kayan aiki: Araban jiki

Sakonni ga Babban Gwiwar Matakai

Matsayin Babban Knee shine motsa jiki mai tasiri wanda ke kaiwa ƙananan tsokoki na jiki, musamman quadriceps, glutes, da hamstrings, yayin da kuma inganta daidaituwa da daidaituwa. Ya dace da daidaikun mutane a duk matakan motsa jiki, tun daga masu farawa zuwa manyan ƴan wasa, saboda ana iya gyara shi cikin sauƙi don dacewa da iyawar mutum. Mutane za su so su haɗa wannan motsa jiki a cikin ayyukansu na yau da kullum saboda ba wai kawai yana ƙarfafawa da sautin ƙananan jiki ba, amma yana ƙarfafa lafiyar zuciya da jijiyoyin jini da kuma taimakawa wajen tafiyar da aiki a rayuwar yau da kullum.

Yanayinta: tsammanin nuni a nuni Babban Gwiwar Matakai

• Sanya ƙafar dama gaba ɗaya a kan dandamali, tabbatar da cewa gaba ɗaya ƙafarka ta tabbata kuma amintacce.
• Matsa ta diddige na dama don ɗaga jikinka sama kan dandamali, yayin da kake motsa gwiwa na hagu a lokaci guda zuwa ga ƙirjinka.
• Sannu a hankali saukar da ƙafar hagu na baya zuwa ƙasa, sannan ƙafar dama ta biyo baya zuwa wurin farawa.
• Maimaita wannan darasi don adadin maimaitawar da kuke so, sannan ku canza ƙafafu kuma kuyi haka don ɗayan gefen.

Lajin Don yi Babban Gwiwar Matakai

• Kayan aiki masu dacewa: Yi amfani da mataki mai ƙarfi ko benci. Yana da mahimmanci don tabbatar da cewa mataki ko benci da kuke amfani da shi yana da ƙarfi kuma ba zai zamewa yayin da kuke yin aikin ba. Idan ya yi tsayi da yawa, za ku iya murƙushe gwiwa, kuma idan ya yi ƙasa sosai, ba za ku sami cikakkiyar fa'idar motsa jiki ba.
• Dumi-Up: Koyaushe dumama kafin fara motsa jiki. Wannan yana taimakawa wajen shirya tsokoki don motsa jiki kuma yana rage haɗarin rauni. Kuna iya yin dumi ta hanyar yin wasu haske mai haske, kamar gudu ko tsalle-tsalle.
• Guji Guguwa: Kada ku yi gaggawar motsa jiki. Yana da mahimmanci

Babban Gwiwar Matakai Tambayoyin Masu Nuna

Shi beginners za su iya Babban Gwiwar Matakai?

Ee, tabbas masu farawa za su iya yin babban motsa jiki na Matakin Knee. Koyaya, yana da mahimmanci a fara da ƙaramin matakin tsayi kuma a hankali ƙara shi yayin da ƙarfinsu da daidaituwarsu ke haɓaka. Hakanan yana da mahimmanci don tabbatar da tsari mai kyau don guje wa rauni. Masu farawa suyi la'akari da yin aiki tare da mai horarwa ko koci don koyan fasaha daidai.

Me ya sa ya wuce ga Babban Gwiwar Matakai?

• Madaidaicin Babban Knee Matakai ya ƙunshi musanya tsakanin kafar hagu da dama don kowane mataki.
• Babban Matsayin Knee tare da Twist yana buƙatar ka jujjuya jikinka yayin da kake hawa sama, shigar da tsokoki na asali.
• Tsallake babban matakin gwiwa yana ƙara tsalle a saman motsi, yana ƙara cardio da na Plyometric.
• A ƙarshen babban matakin gwiwa yana canza shugabanci na motsi, da ciwon ku daga gefe maimakon daga gaban.

Me suna da abin da ya sanya ɗaukehawa ga Babban Gwiwar Matakai?

• Lunges: Lunges wani motsa jiki ne wanda ya dace da Ƙwararrun Ƙwararrun Ƙwararru saboda suna mayar da hankali ga ƙananan jiki, musamman glutes, quadriceps, da hamstrings, kuma suna taimakawa wajen inganta daidaito da daidaitawa, kama da mataki-ups.
• Calwarancin Cal: Tasallarancin maraƙi babban cikawa ce ga matakan ƙwallan gwiwa yayin da suke yin amfani da ƙananan ƙarfin mataki, don haka inganta ƙananan ƙarfin jiki da kwanciyar hankali.